Pushups are an excellent exercise for increasing upper body strength, core stability and cardiovascular health. They can be done almost anywhere and don't require any additional equipment. Several variations of pushups are effective for targeting different muscle groups. Concentrate on proper form while doing pushups to maximize the effect of each repetition.
Basic Pushups
The basic pushup is performed in the prone position on the floor or a padded mat. Begin the exercise by placing the hands flat on the floor just outside of the shoulders. Spread the feet slightly apart and elevate your body so your legs and chest don't touch the floor. Press down with your arms while keeping the back straight and raise your body until your arms are straight. Slowly lower your body back to the starting position and repeat.
Pushup Effects
Pushups target the pectoral muscles, triceps and shoulders. They also tone and strengthen the abdominal muscles and core muscles of the lower back. Simply holding the pushup position requires the core muscles to contract, providing a good workout without doing a single repetition. Pushup routines also provide an excellent cardiovascular workout, increasing stamina and endurance.
Pushup Variations
Several variations of the basic pushup are designed to target specific muscle groups. Elevate the feet using a chair or bench to isolate muscles in the shoulders. Changing the position of the hands also helps target muscle groups. Bringing the hands closer together targets the triceps and stretches the bicep muscles, while wide grip pushups isolate the outer chest muscles and stretch the middle back. If standard pushups are too easy, consider trying one-handed pushups to test your strength and endurance. One-handed pushups require extreme arm and shoulder strength.
Safety Considerations
Pushups place a significant amount of pressure on the wrists. If you experience pain or discomfort while performing the exercise, stop immediately. If wrist pain is a persistent problem, try using dumbbells instead of placing the hands directly on the floor. Gripping the dumbbells can help alleviate some of the pressure placed on the wrists. Never perform pushups while injured unless you have spoken to a doctor and understand the risks involved in exercising.
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